These days, it is rare for anyone to not be on their computer for an extended amount of time.  My poor teens are even complaining of back pain now that they are doing online schooling all day.

These 10 tips are sure to help.

1.     Place the computer monitor directly in front of you when seated at the desk.

2.     The computer monitor should be at eye level or slightly below.

3.     The screen should be 18-24 inches away from your eyes.

4.     The monitor should be free of glare.

5.     If typing from a document, use a holder and place it in line with the monitor on either the left or right side.

6.     The keyboard should be on the desk or being held by an under-desk keyboard tray with the elbows at 90 degrees or greater.  

7.     The wrists should be neutral.  This can be encouraged by keeping the keyboard slightly inclined and placed at the seated elbow height. Shoulders should be relaxed. 

8.     Check that the chair is the appropriate height and has good lumbar support.  Keep your back straight with the head directly over your shoulders.  Your feet should be flat
on the floor with knees bent to hip height or slightly lower.  

9.     Sit all the way back in the chair.  If needed, use a footrest.

10.   Keep some space behind knees for leg circulation and a 50% or more angle between the lower leg and thigh.

In addition to these tips, I think it is a great idea to get up and walk around every hour or so.  Doing some lower back and hamstring stretches after work is also a big help.  

If you talk on the phone a great deal, stick with a headset so that the neck and shoulders do not get strained.  

I have also read that the chair height should not be higher than your shoulder blades.  (Something to consider if you are finding yourself having a stiff neck after working)  

It does not look like things will be changing in our work environment in the near future.  If you are feeling discouraged at the end of the day, try these tips.  I also have videos on my Youtube channel with stretches to revive you.  https://www.youtube.com/channel/UCVT9v_yUPGpmKy341EPdD6A

xo Jamie